HeadQuarters – CrossFit

static warm up (No Measure)

PVC pass thrus x 10

PVC around the worlds x5 each direction

PVC shoulder opener (press pvc into ground)

10 leg swings forward (each leg)

10 leg swings side to side (each leg)

20 air squats

20 split squats (x10 each leg)

lizard pose

hamstring stretch

calf stretch

seal pose

twisted cross

thread the needle

The little OG (No Measure)

50 ft (half slow half fast)knee to chest

50ft (half slow half fast) butt kick

50ft toy soldiers

50ft walking lunge

2 rounds

10 cossack squat (side to side squats)

10 slow descent air squats

Metcon (Time)

Front Squat

50 Reps for time @ 65%

Rack/Unrack anytime

Try to open with a big set, but don’t go for broke. Rack the weight and use minimal rest between sets, until you complete all 50 reps.

RX+ will be cleaning the weight to complete.

Front Squat (for reference)

Metcon (Time)

For Time:

40 Wallballs 20/14lbs

120 Double Unders

10 Bar Muscle Ups (RX- 15 strict pull ups)

120 Double Unders

40 Wallballs

if you cannot do strict pull ups yet, the scale will be 15 pull up negatives. really focus on holding your weight on the descent.